Know your starting point.
This calculator estimates how much energy your body uses at rest. It’s a starting point for understanding your needs, not a daily eating target.
For adults aged 18–100. Based on the Mifflin–St Jeor equation, which uses male/female formula versions; individual needs vary. Choose the activity level that best reflects your usual week. Your figures stay in this browser and are not submitted to Steve.
Enter your details and choose your usual activity level. These estimates are a starting point, not a prescribed calorie intake.
What is a calorie deficit?
A calorie deficit means taking in less energy than your body uses over time. It’s the basis of fat loss, but your BMR is only your estimated energy use at rest. It does not tell you how many calories to eat.
Activity, lifestyle and individual variation affect total daily needs. A realistic approach is one you can maintain while eating well, training and monitoring progress over time.
appMake meals work for you.
Scan food barcodes to check calories and protein, and build a meal to replace one in your plan that fits your calorie and protein targets.
No crash diets or blanket bans on favourite foods. A nutrition plan built around your food preferences, individual calorie and protein targets, and everyday life.
Your training.
Your nutrition.
Your plan.
£9.99 per month
Know what to do in the gym, see how to do it, and make nutrition easier.
- Workouts built around your goals, time and equipment
- Choose your own exercises or edit a generated programme
- Exercise videos, workout logging and progress tracking
- Meal plans built around your food preferences and individual calorie and protein targets
- Food barcode tools to help you swap and build meals
Independent training and nutrition tools. Personal coaching and programme reviews are not included.